When you are getting started with this technique, it sometimes helps to put one hand on your chest and the other just below your rib cage. As you practice your belly breathing, try to keep the hand on your chest as still as possible, while the hand that is resting on your abdomen rises and falls with each breath.

Here’s something to try to enhance your relaxation experience: As you feel your abdomen expand, be aware of your breath in the back of your throat. You can actually breathe toward the back of your throat so that you make a soft, echoing sound as you inhale and exhale. Focus on the sound of the in breath and the out breath. This quiet and peaceful sound can be quite meditative in itself, particularly during the night as you prepare to go to sleep.

Another key to relaxation breathing is to never push your breath. Feel your breath’s natural power and rhythm and, if you ever feel discomfort during these breathing exercises, immediately return to a normal breathing pattern.

2. Continue the awareness of your breath while you inhale for four counts and then exhale for four counts. Repeat 4 times.

3. Now breathe in for five counts and exhale for five counts. Repeat five times.

4. Breathe in for six counts and exhale for six counts. Repeat six times.

5. Continue increase the duration of your in-breath and out-breath up to 9 counts, if it remains comfortable to do so. If you experience any discomfort during this exercise, go back to a breathing pattern that is comfortable for you.